30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

HUMP DAY

October 01, 2019

Announcements

•Our annual 30 miles in 30 days kicks off today. Log 1 mile running per day (record 1st day time & last day)
•The CrossFit Open begins next Thurs (11th) & it’ll be “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night for bragging rights at the gym!!!
•Barbells For Boobs breast cancer awareness/fundraiser will be Saturday Oct. 19th 8am at CrossFit Spanish Fort. Save the date. More details coming on everything

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

1 Paused Back Squat + 1 Back Squat (6 Sets Same Weight)

Rowing Annie (Time)

500m Row

50 Double-Unders

50 AbMAt Sit-ups

400m Row

40 Double-Unders

40 AbMAt Sit-ups

300m Row

30 Double-Unders

30 AbMAt Sit-ups

200m Row

20 Double-Unders

20 AbMAt Sit-ups

100m Row

10 Double-Unders

10 AbMat Sit-ups

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text